WOD 12.13.16 METCON 100 Wallballs 50 Burpees 100 Swings 50 Box Jumps 100 Sit ups 50 Cal Row December 13, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-12-13 06:29:342016-12-17 18:35:0812.13.16
WOD 12.12.16 16 min EOMOM (8 rounds total) 3 Dead Lift 3 Power Clean (increase weight every 2 rounds, score is the last 2 rounds) 15 min AMRAP 3 Bar MU (9 pull ups, 9 dips) 15 Clean & Jerk (75/50) 75 DU (150 Singles) December 12, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-12-12 12:29:062016-12-12 12:29:0612.12.16
WOD 12.9.16 Technique Focus: Overhead Squat Gradually increasing weight to greater than what is to be used in the WOD (10 min) “Nancy” 5 rounds 400m Run 15 OHS 95/65 December 9, 2016/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2016-12-09 12:22:032016-12-10 17:11:3512.9.16
12.13.16
METCON
100 Wallballs
50 Burpees
100 Swings
50 Box Jumps
100 Sit ups
50 Cal Row
12.12.16
16 min EOMOM (8 rounds total)
3 Dead Lift
3 Power Clean
(increase weight every 2 rounds, score is the last 2 rounds)
15 min AMRAP
3 Bar MU (9 pull ups, 9 dips)
15 Clean & Jerk (75/50)
75 DU (150 Singles)
12.9.16
Technique Focus: Overhead Squat
Gradually increasing weight to greater than what is to be used in the WOD (10 min)
“Nancy”
5 rounds
400m Run
15 OHS 95/65